Focus: Butterfly

WARM UP (1500 yards)

• ON DECK: Stand up pull out w/ snow angel arms recovery, pinkies up
• ON DECK: Swat flies with body arm distance away from wall, recover w/ pinkies up
• 1 x 400 free
• Butterfly Progression – 2 rounds (700 yards)
  • 2 x 25 underwater fly kick, arms at sides, head down, chest down hips up
  • 1 x 50 fly kick w/ board – hold the middle of board head down
  • 1 x 100 fly kick on side, arms in streamline
  • 1 x 50 fly pull – 3 x (pull up and dive down w/ head leading)- breathe every stroke
  • 1 x 100 one-arm fly – alternate arms by 25s, opposite arm by side
• Warm-up Speed Set (400 yards)
  • 8 x 50 free on 1:20, 1:15, 1:10, 1:05, 1:00, :55, :50, :45
  • Clock will start on :00, then :20, then :35, then :10, then :15, then :15, then :10, then :00

MAIN SET (1200 – 1600 yards)

• 7 x 100 on 1:40/1:55/2:15/2:45
• 1 x 100 EZ
• 1 x 400 IM kick

• Bonus Set (400 yards)
• 1 x 400 IM – broken by 25s – first person goes when last person touches the wall

COOL DOWN (200 yards)

• 4 x 50 choice on 1:10

Total Yards: 2900 – 3300